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Winter Classic #6
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June 29, 2018
1. Warm Up - 10 Minutes
2. Teaching - 5 Minutes
3. Metcon - AMRAP x 15
12 Alternating Box Step Ups with Sandbag (20" with 50/35)
200m Sandbag Run
15 Sandbag Back Squats
June 28, 2018
2. Teaching - 15 Minutes
3. Metcon - AMRAP x 25
"Strongman Style" - Teams of 4-5
Prowler Push
Hand over Hand Sled Pull
Calorie Ski Erg
D-Ball or Sandbag Clean
Yoke Carry
June 27, 2018
1. Warm Up & Mobility - 20 Minutes
3. Metcon - 20 Minute Cap
“Power Hour”
For Time:
50 Clean and Jerks 135/95
On the Minute – 5 Toes to Bar
June 26, 2018
1. Warm Up & Mobility - 15 Minutes
"Jack Squat"
21 - 15 - 9
Front Squat 135/95
Kettlebell Swings 70/53
400m Run
June 25, 2018
1. Warm Up & Mobility - 12 MInutes
2. Teaching - 13 Minutes
3. Strength - 15 Minutes
Deadlift - Building to heavy single
4. Metcon - AMRAP x 12
"Detention"
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
June 22, 2018
1. Warm Up & Mobility - 13 Minutes
3. Metcon - 20 Minutes
"Fight Gone Bad"
3 Rounds of 1 Minute at Each Station:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest
June 20, 2018
2. Teaching - 10 Minutes
3. Metcon - 35 Minutes
"Team Tosh Sprints"
Teams of 2: 3 RFT
200m Run
600m Run
1. Warm Up & Mobility - 18 Minutes
2. Teaching - 20 Minutes
3. Metcon - 15 Minutes
"Heartbreak Kid"
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
June 19, 2018
1. Warm Up & Mobility - 10 Minutes
3. Metcon - 30 Minutes
"Captain Crunch"
AMRAP x 4
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
and then..
Max Calorie Row in Time Remaining
rest 4 minutes
2 Rounds:
12 Deadlifts...
June 18, 2018
Back Squat
Build to heavy set of 3
4. Metcon - 15 Minute Cap
"Instep Inferno" - 4 Rounds
400 Meter Run
50 Air Squats
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